EMOM 12 min

6-8 TTB
30-45" plank hold
20 mountain climbers

AMRAP 10 min

30 situps
15 ring rows

AMRAP 10 min

10 mountain climbers
10 situps

AMHAP 7 min

Accumulate as much hanging from the rig as possible in 7 min
Post max time as score

EMOM 16 min

12-15 Star Fish Plank - or Banded Side Plank Clamshells
10-12 Side Plank Adductor Lifts
15 Side Plank Lifts
8+8 Single Leg GHD Hip Extensions

EMOM 8 min

5 ring dips
7 TTB

Shoulder Progressions II

Test rope-test in the start

• A) Single arm plank

3 x max time/side (ie 6 repeats of 30"-120")

• B) Spine 5-20 reps

Soft Rolling
Thoracic Extension on foamroller
(butt on the ground, OR hands OH on a barbell/KB)

• C) Scapula 5-20 reps

Scapula CARs
Scapular Circles on all Fours
Scapula HSPU
Scapular Lean Back Pull Up

• D) Re-test rope test

• E) AMRAP 15 min

25 m Farmer's Walk (AHAFA!!! Ie ridiculously heavy)
30" Dip Support (parallettes -> dip stn -> rings, external rotation)

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Variations can be made for the AMRAP

AMRAP 12 min

10 pullups
20 WB 9/6 kg
30 russian twists
40 walking lunges

Overhead Squat, heavy 3 R

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Post three heaviest successfull attempts.

Three rounds for time , 12 - 9 - 6 of:

*Squat Cleans (60/40)
*Muscle-ups